Who hasn’t slipped off their routine in this lengthy lockdown? Talking about athletes, they were amidst a full-fledged routine before the pandemic and now that we are gradually unlocking, it’s time to bounce back!
To optimize training, it is important to focus on foods that will help in building muscle strength and speed up the recovery process.
At Core, we have not only listed the foods that will help you with the same but also added a few strategies on how they could be included in your meals.
Eggs are synonymous to protein as they are one of the few foods to contain all the essential amino acids. Each egg contains 6g of protein, other than providing high quality protein they are also a good source of good fats, Vitamin D and B Vitamins like B5,B9 and B12. Adding them to your breakfast or post workout meals is a good way to include them in your daily meals.
Salmon & Tuna
If you are looking to pack enough protein in your diet, fish is a must-have. Salmon and Tuna make good food choices as they are loaded with heart healthy fats – Omega 3 Fatty Acids, serve a good amount of protein and are rich in Vitamin D and calcium keeping your bone health in check for all those doing high intensity exercises. They keep help in muscle synthesis and strength. Fish could be added to your meals 2-3 times a week in the form of salads, cutlets or roasted or grilled salmon.
Chicken breast makes a good source of lean protein. It is often associated with muscle growth as it has a good amino acid profile. Adding chicken, a first class protein to your meals will help you lose extra body fat and maintain lean body mass. Other than protein they provide a generous amount of B vitamins. Add a palm-size of the same to your diet in the form of grilled chicken breast, chicken soup/salad or home made chicken wraps with vegetables.
Did you know Greek Yoghurt contains double the amount of protein that regular curd. They are packed with nourishing nutrients like protein and calcium. Since they are available in various flavours, you could eat them plain, add them to your granola or smoothie it with a fruit. It makes a great protein rich snack.
Beans and Legumes
Beans and legumes are loaded with nutrients like fibre, carbohydrates, protein and many micronutrients. For vegan or vegetarian athletes these make a good source of protein. Eat 1-2 cup of cooked of beans/legumes a day in the form of bean salad/soup, sprouts mix or add them to your main meals as enchiladas, hummus, dal makhani or pulse curry.
Include these protein-packed foods in your meals to make the most of your post training recovery and muscle building. The lockdown was just a small inevitable hiccup in your training schedules, without losing any motivation let’s get back on track!